First of all I’d like to introduce myself, although I’ve been lurking for almost 2 years on T-Nation I have only started getting serious over the past month. I’ve met up with some powerlifters at my gym and started training with them today. My previous PB for the deadlift was 135kg. Today I hit 165kg! I love it and hope to compete in local meets ASAP.
This question has probably been covered but after a while of searching I can’t find it. What do you guys think a good program to start on would be. My numbers are currently:
165lbs Bench
265lbs Squat
364lbs Deadlift
I’ve found 12 week deadlift plans and 6 week bench cures etc. But to be honest I’m not sure what would be the best program to use. Any suggestions? Thanks for reading.
Ok I will do. Thing is I can only train one day a week with them since I have college. That is Monday ME Deadlift day. Any ideas on a program worth scheduling around that - obviously taking out a deadlift/squat session and substituting it for the Monday with the other PL’ers.
[quote]Mankar wrote:
Ok I will do. Thing is I can only train one day a week with them since I have college. That is Monday ME Deadlift day. Any ideas on a program worth scheduling around that - obviously taking out a deadlift/squat session and substituting it for the Monday with the other PL’ers.
Thanks for replying.[/quote]
Whatever you figure out, I would rotate in ME squat or DL’s with them, since you’ll need spotters for both of those exercises. Competent spotters are a huge deal.
With those lifts, it shouldn’t get too complicated. Do squats and deads on Monday with the experienced guys, get some technique advice, and just get plenty of volume in. At this point, especially on bench, and at your age, you just need more work and more muscle. Also, eat more than you’re eating now, unless you’re obese.
A 5x5 program may work well, or even more volume. You won’t see much high volume in the workout plans for experienced guys, but at your experience level, you can handle it, and you’ll train that muscle memory faster.
Just lift hard and don’t waste too much energy warming up to your work sets.
[quote]Pigeon wrote:
Also, eat more than you’re eating now, unless you’re obese.[/quote]
Well I’m 5’ 7 at 172lbs. I’ve got that weight through 2 years off and on at the gym. I’ll follow the PL’ers advice and train with them as much as I can. Apart from that I’ll keep lurking on here and work out what’s best. Thanks for all your replies.